Wednesday, June 11, 2014

photo(27)

Tuesday evening; photo by Fabi

061114 WOD

A. Three rounds NFT

250-meter row

5 windshield wipers

10 kips

15 slam balls

(movements may be completed in any order)

B. Press – linear week 1

3 x 5 starting at 50-60% of 1RM / EST 1RM

Subset with 3 x 5 strict pull-ups

C. Three rounds for time:

400-meter run

5 push press (155/105)

10 deadlifts (using same bar)

15 burpees

>> On-Ramp

Three rounds for time:

200-meter run

5 DB push press

10 KB deadlift

15 modified burpees